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UberExercise — Liquify Fat AND Tear Up Your Butt, Biceps, And Quads With Lunging Biceps Curls

What’s So UBER About Lunging Biceps Curls?

Primary Muscles: Butt, Biceps, Quads, Hamstrings

Secondary Muscles: Forearms, Core, Calves

What You’ll Need: Dumbbells

I‘m all-in on workout efficiency. I LOVE power moves that simultaneously plow through the upper body and lower body, stimulate the core, and rip through fat in the process. They cut time dramatically, condense exercise sessions, and produce accelerated results. Plus, it’s an exercise in badassery.

That’s the Lunging Bicep Curl (LBC), incarnate. 20+ times over.

If you’ve never indulged, get on it. The LBC is a compound, hybrid hellbeast that builds power throughout the hamstrings and butt, develops massively strong biceps and forearms, and echoes core stability. Because you’re latched onto dumbbells for a whopping 20+ reps (8-12 reps per leg is standard) WHILE curling, it’s more-common-than-not for the forearms to start broiling in fiery pain; as a sensation that I can only equate to pre-spontaneous combustion.

That’s by design, which in a way gives the movement a built-in expiration period — that is, until you literally can’t hold the weights any longer. You’re required to lunge powerfully, and lunge vigorously, otherwise you won’t finish. The slower you go, the more the burn amplifies. And that extends to your butt, hamstrings, and sweat glands, too.

They’re uber-intense—especially when elevated on a bench—and you’ll probably hate me for between 1-48 hours afterwards. And I’m okay with that. Throw a few LBC sets into your next leg day and you’ll effectively develop muscle tone, trim fat, and chip away at an elite physique.

Get low and try to hang on.


How To Do Lunging Biceps Curls

Recommended Cadence: 3 sets, 10 reps per side (20 curls)

  • (1) Stand up tall with two dumbbells at your side. They should be light enough for you to curl with.
  • (2) Lunge forward with one leg, lower your body, and simultaneously curl both dumbbells upward. Your front thigh should be parallel with the floor. GET LOW. Make sure to keep your torso upright — don’t lean forward or hunch over.
  • (3) Press through your heel, explode upwards, and lower the dumbbells as your body ascends.
  • (4) Complete a full set with one leg and immediately repeat for the opposite side.

To amp up the difficulty, and make this even more fun, do it with a bench or step (i.e. Bulgarian Split Squat Curls).

Place your back foot on top of a platform and repeat the same exact motion. You’ll increase the range of motion throughout your legs and infuse an additional element of balance and stability.

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto
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